Look, Feel, & Stay Young Forever: #1 Orthopedic Surgeon’s Proven Protocol | The Mel Robbins Podcast

today's episode is a profound wakeup call the expert you're about to meet is going to teach you things about your body that you have never heard before did you know that you don't have to get weaker as you get older you don't have to slow down whether you're 20 50 or even 80 years old you are designed to be strong what you're going to learn today will surprise you it may shock you and it will certainly open your eyes to a completely different possibility for how you experience your life and your future if you're not

aware of the actual functional design of your body and you're not doing some simple things that our expert is going to talk about today you will not live a strong long and healthy life so get ready to have a whole new way to look at the intelligent miraculous design of your body and leverage it for the rest of your life this seriously blows my mind 56% of of you who listen to the Mel Robins podcast all the time haven't hit that subscribe button yet no judgment but if you're enjoying the show and you want to

keep getting the good stuff do me a quick favor tap the Subscribe button it's free I promise to keep making the show better for you every single week I'm listening to your feedback bringing on guests you actually want to hear from and making sure we're showing up for you I love being together with you here on YouTube now let's get back to the Mel Robbins podcast hey it's your friend Mel Robbins welcome to the Mel Robbins podcast I am so thrilled that you're here you know it's always an honor to spend time with you and

to be together and if you're a new listener I just want to take a moment and personally welcome you to the Mel Robins podcast family and because you made the time to hit play and listen to this particular episode I know that you're the kind of person who not only values your time you value your health and the quality of your life and you're going to love today's conversation with the extraordinary Dr Von to write and I also want to say this if you chose to listen to this right now because someone in your life

shared this with you I just think that's really cool that somebody sent this to you because it means you have someone in your life that cares about you and they want you to learn how to leverage the intelligent miraculous design of your body and how to feel stronger and more energized in your life and that's exactly what you're going to learn to do today as you and I spend time together with Dr Vonda Wright now Dr Wright is a renowned double board certified orthopedic surgeon she specializes in Hip preservation musculos skeletal aging and sports medicine

and she has treated over a 100,000 patients in her career at the University of Pittsburgh she was the medical director of the UPMC sports complex and the director of many of their biggest research groups including the performance and research Initiative for Master's athletes she's also an internationally recognized researcher and you're going to hear about some of her fascinating studies today you're also going to learn about her pioneering work in Mobility musculoskeletal aging and how it's changing the way we View and treat longevity mobility and the aging process she's also written five bestselling books including Fitness

after 40 younger in 8 weeks guide to thrive and the upcoming book unbreakable aren't you so excited to learn how to unlock all of the natural strength and natural design of your body to make your life better I know I sure am so please help me welcome Dr vond Wright to the Mel Robbins podcast Dr vandri thank you thank you thank you for hopping on a plane and coming all the way to our Boston Studios I'm so thrilled that you're here it's my pleasure so I wanted to start by having you speak directly to the

person who is listening and explain what they might experience that's going to be different about their life or a person that they love who they share this with if they take to heart everything that you're about to explain to us today by the end of the day I hope that I have changed your whole perspective on Aging to realize that you do not have to be the victim of the passage of time and become frail by the simple tools we're talking about today with mobility and all the other things that there is no age no

matter where you find yourself today there is no age and skill level where where it is too late that your body will always respond to the positive stress you place on it I love that I can feel the fire it's a very hopeful message well I think it's a very important one because you're going to talk to us today about your experience as an orthopedic surgeon and how movement actually is medicine yes and you are changing the conversation about age MH in the world you are getting women to think in particular very differently about their

health and the unbelievable design of the human body yeah and how you can leverage that in simple ways and so I am so excited to unpack all of this with you and I think maybe where we should start is what do people get wrong about aging there is a pervasive myth in this country that aging is an inevitable decline from the Vitality of Youth down some slippery slope to Frailty where we spend the last 20 years of Our Lives dying but the fact of the matter is we actually can be healthy vital active joyful but

people think that they have to go down this slippery slope and that there's nothing they can do about it but the fact of the matter is there's so much we can do to pre-plan our future I am so excited for this conversation because already what you just said makes me think about getting older differently and it makes me think about my aging parents yes differently because you know I think we've all had that experience whether you see your grandparents or you see your parents and you have that feeling where you're like oh my God yeah

they look so old how that how did that they seem so frail MH so I love this quote of yours we don't get old because we age we get old because we stop moving what does that mean so you know if we step back and and look at our bodies mhm I think nature is very conservative if we were designed to sit still night and day we would not be designed with our strongest muscles below our belly buttons we would be sessile like a mushroom with this giant stock and all the good stuff on top

right but what ises cile mean so you know job of the Hut had this you remember from Star Wars this guy in the had this giant blubber appendage he kind of laid on yes mushrooms have this giant stock which doesn't go anywhere right so if we were meant to be immobile we would have been designed like one of those two beings but we were not we were designed with the strongest muscles below our belly buttons we have two legs what is the First Independent skill we ever learn walking it is human nature to move so

what is unnatural Mel is not continuing to move what is unnatural is not moving so are you saying that one of the reasons why our parents and our grandparents and we start to age rapidly is because we're not moving I think that when you look at the statistics in our country and and somewhat around the world that 5 60 70% of people do no intentional movement a day so we get up we get dressed we get in our car we go sit at our desk for 8 10 12 hours get in our car sit in

traffic for 2 hours then if we're lucky we get eight hours of sleep if you add it up we are probably like a mushroom in one place 20 hours a day that is not what we're designed to do and so all of that sedentary living that we're doing because by Nature our organs work better when we're moving when we're flexing our muscles when our bones are being pounded we age due to lack of Mobility what I'm really excited about is we have so many conversations uh on this podcast that you know I'm 56 and I'm

constantly sharing to the 20 year olds in my life I think this is one where if you're in your 20s or your 30s and you're listening to this you're going to be sending this to your parents and to your aunts and your uncles as this gigantic shift around how to think about aging and so Dr Wright that brings me to this other question that I have how does the way that you think about aging shape the way that you age I love that question because I think that what we do too often is and I

always look over my left shoulder when I do this and say oh my God 25 was so amazing okay well 25 was easy right but let's think about that at 25 I don't know what you were doing but I was still going to school I had no money I was still going home in summers to live with my parents and we're worshiping that when I contend to anybody listening and I may have come to this late I admit I maybe I'm I'm I'm turning 58 on Saturday oh wow yeah so I may have come to

this late but now I would say from 48 on I am the most authentic the most indefinable I get to choose and that comes from the confidence of experience that I could not possibly have had at 25 so I'm not saying anything against my I have a 17-year-old I have all the way up to 36 year olds and uh children in our blended family it's a wonderful thing to be young but if we are so stuck on the past we will never Mel be able to Pivot literally pivot our brain and our bodies towards the

next 50 years because the reality is we're midlife for men is about 37 for women it's about 40 hold on a second midlife midlife for men is 37 yeah the the life expectancy for men in this country is 76.4 so half of that you don't even think that you're aging yet right but if you really pay attention and how could life possibly be over at 37 how could it possibly be over at 40 and yet if we don't piot our mindsets that's essentially what we're saying well and there's so much that you're about to share

and shift yeah in terms of the way that we think about this because if I am reading between the lines when you refer back to being 25 when you don't have everything figured out it's a very challenging decade we as a society obsess over Youth and now the medical industry is obsessed with for women anyway anti-aging yeah and what we're talking about today is how to use all of the research and your experience as an orthopedic surgeon and as a doctor who has been seeing patients you're in a clinical practice yes how to actually change

the way you think about aging so that it changes the way that you think about your health and what's possible in your life and and when should you start to think about this I want to backpedal for two seconds and pick up on something you just said four women in this country it's all about anti-aging if I do nothing else in the next year or so I want us to Pivot that narrative because it's part of n mindset when you think of in society men growing older yeah we assign the word longevity it's like legendary

it's about Legacy building it's about reflecting on being distinguished for women we have assigned this word whether it is in literature whether it's in our conversations whether it is in the products we smear all over anti-aging as if Mel it's a problem aging is not a problem to solve aging is the most natural thing we do from the moment of conception to the very last minute of our death it is the most natural thing we it's how we age that matters and so I think to Circle back to your question in my career it is

always been my goal to change the way we age in this country and we cannot do that if we don't believe it's possible if I am going through life thinking oh when's the next shoe going to drop I'm just getting older every day that is not a hopeful perspective I believe there's never an age or skill level when people cannot change the trajectory of their health well I think you know one one of the reasons why I want to talk to you is because you're an orthopedic surgeon yes and in 2022 only 7.4% of orthopedic

surgeons were women oh that's so high when I trained it was only three can you imagine why is that the case I realize that there are bigger issues around sexism but why is it that there are so few women wom that are practicing as orthopedic surgeons there began this culture that you had to be strong as an ox and twice as smart which is a joke to say that surgeons orthopedic surgeons are just big Burly athletic men the fact of the matter is orthopedic surgeons is one of the most competitive disciplines to get into so

it stands to reason that women would want to get into it yes so it has taken a long time for the culture to start accepting women into orthopedic surgery although we're doing a better job now obviously than we ever have but it's going to take us another 50 years to catch up what made you want to become an orthopedic surgeon I decided to go into orthopedic surgery because we get to take care of people from the moment of their births to the moment of their deaths and it's aspirational because if I harness the power of

Mobility I can save you from the ravages of chronic disease so for me I mean I love the technical St side of putting metal in bones and I use metal I use needles now to do arthroscopy I don't even have to make incisions the technology is amazing but that would never be enough for me because of just who I am and the my mindset around taking care of the whole person so the fact that I can help people aspire to healthy vital active joyful that is uh good work well what I find interesting is that

you're going to teach us about aging through the lens of being an orthopedic surgeon but I'm also curious because I know that prior to becoming an orthopedic surgeon your first career was as a cancer nurse yeah so what was it about being a nurse treating and caring for cancer patients that led you to want to go into Orthopedics and how does all of that inform the way that you think about aging I a much better doctor and I have a deep empathy and perspective on taking the whole care of the whole person and not just

treating you like an ACL or treating and I'll give you examples of these because I was a cancer nurse so in the in the late 80s early 90s when I was doing this uh there was a tremendous shortage of nurses and so you get out of college they say come train as a nurse and in three years youthful vigor in three years I got another bachelor's deg degree and a master's degree and started working on 11 Kellogg which is a cancer floor at Rush University in Chicago you cannot be 23 years old pushing chemo in

the middle of the night to women mostly in the struggle of their lives and not come out a changed person at the time most Cancer Care was done in the hospital now it's mostly out patient and at that time nursing was primary nursing meaning Mel if you're in the hospital every month for 6 months I would have been your nurse just me and you and so in the middle of the night chemo is given at night when I am there with you and you can imag you've seen hospitals it's darkh there's a light behind the

bed there's ivys dripping with this beeping thing and it's me and you there and our entire goal was to give you this poison so that you could live another day another years right the gravity of that the hope of that was not lost on me the view of do you know what women and I would do all night I would come in and out and we would be shopping on the Home Shopping Network and I'm it only I only reflected later like what were we doing shopping on we were just trying to be normal women

in the grips of the most abnormal situation you could ever be but you can imagine Mel how could I be 23 years old live through the the most vulnerable part of a woman's life in which she is fighting for her life and not come out a different person but I took that six years at the bedside of strong brilliant surviving women and it's flavored the rest of my life and there might not be a big correlation between pushing chemo and putting metal in bones but what it has done is provided for me a deep empathy

to The Human Condition well it really strikes me that after six years of being bedside with women who are fighting for their lives battling cancer that if I had had to guess I would have thought you would have gone into oncology I think it's fascinating that the experience of being with people who could lose their life actually LED you to a medical discipline that allowed you to prolong life and that has now led you to being a world-renowned and respected voice about longevity and how you can age differently yeah so have you thought about how

those two things connect you know what Mel I don't mean to cry in public but I am still a practicing surgeon I have looked into the eyes of more than a 100,000 people in my lifetime as a doctor and I started as a cancer nurse right but I see the future of people today every day when I take call and this is what it is and I've got to solve for this you and I have got to solve for this when your Aunt Mary breaks her hip and I'm called to the hospital bed to see

her she is laying there in excruciating pain balled up at the bottom of the bed with that horrible blue gown on that we put people in and she doesn't want to be moved up because it hurts too much right from bones that she never even paid attention to never knew she had cuz we ignored it and now they're screaming that's number one number two what's happened to her is she is laying there in a pile of her own urine because she was not treated for the gyoo urinary syndrome of menopause or pelvic floor out week

so many women do not talk about the fact that they become incontinent in late in life and have urinary tract infection so she's painful she is incontinent which if she even realizes it is pretty she feels ashamed about that I need to do a 45 minute surgery on her where because she's broken her hip I need to put a rod down that the size of my thumb actually I cannot do that if her heart is not healthy enough to withstand anesthesia and many times her heart is so unhealthy because she's taking care of everybody else

in the world except herself that the hospitalists have a hard time clearing her heart and do you know what else she either has a touch of Dementia or she has full-blown Alzheimer's that is the state of women that I see every time I go to fix a hip on call and do you know in her Lucid moments what she is saying to me she is standing there with herg It's usually the eldest daughter at the bedside she say she's looking at me she's looking at her daughter and Time After Time Again she'll say something like

I've not always been like this I don't know how I got here don't ever let this happen to you don't get old well I am not blaming her at all I see the future of women Mel I can't not not cry if we know we have within our hands to changes trajectory of our future and if we uh choose to not be the victims of the passage of time we don't have to end up like all those women I take care of 30% of whom after they break a hip will die we can choose another

path but it takes conscious effort and a belief that we are worth it Dr right I am so happy that you went to the most most important and profound reason why this conversation today matters and you have this concept uh about health span versus lifespan that I think really encapsulates the fact that while we are all going to get older yeah we do not have to be frail there is a completely different future that's available to us as we age what is the difference between healthspan and lifespan so when we think about living longer we

quantify that as how many years we're going to live the the the lifespan and for in the United States for women it's about 81 for men it's 76.4 but what we know from our research is that life expectancy does not equal Health span those years in our lives when we are healthy active vital joyful what we see is people spend the last 20 years of their life going to a doctor's office three times a week in a steady decline but listen that is not the way it has to be and so what I spend every

day doing now not only treating people for bones and Longevity and but I am teaching them to build this unbreakable lifestyle so that they are not the victims of the passage of time which we can all succumb to if we're non intentional I I would love to just stay right there because I think that is a extraordinarily powerful idea that as you imagine yourself getting older MH you do not have to imagine yourself becoming breakable and frail that there is this what you call the Medicine of Mobility yeah that you're going to talk about today

that is important for all of us to understand and embrace I don't care how old or young you are and that there is a different way to age that creates a completely different life and that you do have control here well when I say things like movement is mobility is medicine movement is medicine it's because there is this phenomenon and I wish I had made this up called sedentary death syndrome it is the 33 chronic diseases that kill us in this country it's everything you've thought of heart disease brain disease stroke it is um diabetes

all of those 33 chronic diseases that people die of are directly treated by moving because if you have high blood pressure you'll take a pill for that if you have cardiac disease you'll take a pill for that if you have dementia you could take a pill for that one pill moving your body is the medicine that positively affects them all so if we want to cure sedentary death syndrome it involves the medicine of Mobility now let's just take two steps back so that so that we acknowledge that we don't control everything in the future there

are legitimately these time bombs of Aging uh that just happen at a cellular level but the thing is our lifestyle can control our mitochondria the energy of our cells they can control how many bad cells circulate around they're called senescent cells or zombie cells we can control that by the the lifestyle we live we can control inflammation in our body to a certain extent with the lifestyle we live and so all these time bombs that age US faster we are not the victims of the passage of time if you want to feel better now then

that is an action step it is not reading more about what could happen to you and putting the book back on the Shelf it is learning how to take action to change the trajectory of the future or else you are a victim of the passage of time well one thing that I will say is that if you are somebody that listens to this podcast and you normally listen to it while you're sitting at work or you're sitting in your car like one change you could make is listen to this while you're walking absolutely and that

way you're combining the advice with your interest in listening to something that's helping you improve your life you've said that our understanding of Aging is completely skewed because all of the studies that have been done on folks that are older are studies done on people who don't move much can you unpack this for us absolutely so when we look at aging study you will often find things like oh we slow down when we age we lose our muscle and and and some of that is true right it is true I'll concede that but in big

population studies like there's a study that was going on when I was at the University of Pittsburgh called the health ABC they took a cohort a group of 70 year olds and just followed them and to see what happens they all slowed down they developed a lot of body fat they all the things you think about of an aging well when you look at the US population and it's not that different around the world 70% of us don't do any form of Mobility or exercise a day it's like this thing I described to 20 hours

sitting down right so what do we know from those population studies we know how we age if we don't move so my group and I I formed this group early in my career called Prima the performance and research Initiative for Master's athletes Masters just means people over 35 or 40 got that doesn't sound that old but ceg okay yeah it's a category so all of my academic research has been investigating what happens if we take sedentary living out of the equation in terms of our aging and so I was the principal investigator on a number

of studies that looked at bone health muscle Health brain health our stem cells with aging all looking at when do we slow down if we continue to be active our entire lives and we started studying people active people they were not professional athletes asking the question what are we capable of if we take the variable of sedentary living out of the equation can we maintain our muscle mass can we maintain our bone density can we maintain our brain function when do we really slow down and we found that in our active people 3540 and up

all the way I think my oldest in these studies were 103 that yes indeed you can maintain your bone sensity yes indeed you can maintain your muscle mass yes indeed you can retain the cognitive function in the front of your brain yes indeed we can stimulate the production of longevity proteins all with something as simple as moving our legs walking around competing in a little Sports because remember we are designed to move you have with you these uh MRI results and we're going to put them up on the screen for those you know for you

if you're watching on YouTube but I would love to have you walk us through yeah what we're looking at here and if you could just keep in mind that there's a person listening so we describe it for them yeah yeah so you know this the study that you're describing has been published since 2011 and it was one of the first really the answer to the question can we maintain our lean muscle mass with simple daily activity so this series of three pictures has become iconic on the internet I should have named it cuz it is

everywhere gym people put it up in their gyms but what it shows is this the study was looking at master age recreational athletes nobody was a pro athlete in this they were mere mortals like you and basically saying if you do a 5K and you're over 40 you're considered a master athlete yeah Masters just means that you're out of the Olympic pipeline you're just you're a normal human being you're a normal human being so my patients were all normal human beings so in the study that we're looking at there are three pictures I did this

study using an MRI which if you've ever had an MRI you know you just lay really still you go into a tube and it's really loud in there and all that clanging and banging is we're taking pictures of your body with a magnet okay it's such cool technology so in the first picture we have slices as if you were slicing up a ham if you if you see this picture or if you're imagining it think of the Christmas ham there's a bone in the middle y there's a layer of muscle on top there's a layer

of muscle on bottom and there's a very very thin rind of fat around the outside yeah it looks look it looks like a almost like a filet like if you order a filet and and I'm looking at this beautiful almost like like a solid piece of meat on a 40-year-old athlete it looks exactly the same on the 70-year-old who is who's active but talk to me about the one in the middle which is the 74y old who does nothing and sits around because that looks like a bowl of cottage cheese like that does not look

healthy so if you look at the 40-year-old slice I I call that exactly what you said the flank steak yep very lean no marbling Very Thin fat that you don't have to do anything with and when we tested the strength of these athletes they were strong okay then if you sit around for 35 or 40 years this is what happens the cottage cheese picture I call Kobe beef Kobe beef I don't even know what that is that is that that Japanese cow that they massage and all the all all the meat has all this fat

in it so if we sit around for 30 years we lose all of our muscle architecture we become very weak and you're right it looks very disorganized and so this person in the middle picture can't get up from a chair and what you are saying to us today is that you're going to teach us that aging is inevitable but how you age is within your control and so you know for somebody that's listening in their 20s to 40s this message about look you have got to incorporate movement because it creates a road map for a

long amazing life and I think the message to anybody that's listening that's 40 50 60 70 is it's not too late exactly so what are we doing in those last 20 years if we don't pre-plan that if we don't get in front of this I call 35 to 45 the critical decade why is 35 to 45 the critical decade because if if I say oh 25 was easy by 35 most of us have figured out a little bit to what to do in our careers unless you're a surgeon like me and you're still training but

figured out some things about life sometimes by that point people have made relationship commitments sometimes they've made raising other little people commitments but you are still young enough with youthful vigor with youngish stem cells to course correct so if 35 to 45 is the time to develop the habits of Mobility to develop the habits of lifting weights to look at what you're eating your body is not a garbage can that we just shove whatever in right yeah I mean you can burn anything for fuel but should you be burning the noxious right because what happens

at 45 for women and even to some extent for men as we start going through car menopause and game different game it's not a continuation of the game for women it is a different game so if we can in the critical decade get these habits established it will not be such a shock as those people who come to my office at 65 and say oh my God what do I do now well let's start there because I want to hear you explain what are the critical habits yeah for that decade of 35 to 45 but

I want to just tell the person that's with us right now who's either taking us on a walk or you're listening at home or we're in the car with you cuz you're probably thinking oh my God I blew that decade now I'm screwed and so we're gonna get to you and and and Dr Wright has very good news because well I'm just going to ask that right now what if you're over 45 like me yeah or your parents are over 45 and you're listening right now and you feel like is it too late for me

to course correct is it too late for me to build strong muscle why the hell do I need strong muscle in order to have a better health span like what about the person who's listening or who got this forwarded who's over 45 yeah yeah aren't we all over all the cool kids are listen the short answer is no there is never an age or skill level when the Strategic stress you put on your body in the form of all the things Mobility that's strength training the smart nutrition will not dramatically change the trajectory of your

health there is not an age I just want to make sure the person hears this yeah so Dr Wright you're sitting here as an expert in longevity and helping us age in a way that creates a better life yes there is never an age if if you're listening to to doct Wright right now and you're 92 years old you can still improve your health span you can still change the way you age you can still take steps to feel better every day even if you're sick and you don't feel great every day you can pick

up the phone and talk to somebody in your life you know I'm thinking to myself maybe the only person I still know is the Barista if I'm 97 the only person I know is the Barista at a coffee shop then go say hi to that person every day it it's not rocket science but the basic thing is people don't invest every day in their health and Mobility so critical decade let's get our proverbial exp native together I don't know if I can cuss on your show you can say whatever you want let's get our together

people can we please stop taking every day for granted because it's easy and you're young and can we please take a minute to notice ourselves try to figure out what your body saying to you because I'm going to tell you for sure your body speaks to you every day whether you're listening or not can we please stop abusing ourselves with quite so much alcohol because we can metabolize it when we're young and so what if you been sitting around for 30 years and you're like is it too late for me am I the guy with

the in the middle picture of that with the fat rind all over my uh leg listen remember your primary skill is walking so if you're doing nothing else right now you put on your headphones you get up and you take melani with you and you walk around the block because I am not telling you that the first day out the door you have to do five miles to be successful you just need to get up from your seated position and invest in yourself you should think of this as an investment in yourself well what I

also love about what you said from the very beginning is reminding us of the obvious our bodies are designed to move yes like you're as an orthopedic surgeon been repairing people's bodies and joints and bones but your body is designed to move and one of the things to think about when you think about wellness and you think about your Health span and you think about aging in a very different way is that we expect to get frail because we expect to slow down and stop moving and if you actually flip it on its head and

you say well actually I don't expect to stop moving yeah I certainly don't I want to be hiking like the week I die yes I want to be taking Five Mile walks every day when I'm retired I want to be swimming in the ocean I want to be going to yoga class I want to be out and about and when you realize wait a minute my body is actually designed in a certain way if I just work with it it will work with and for me that is absolutely the truth and if you if you

Google you can find all kinds of examples of people that are seeming anomalies like mistakes that they're 92 lifting weights for the first time oh somebody's mother started lifting at 70 and now she's a bodybuilder that is our true capacity to build musle to take more steps to to develop relationships that is our capacity our capacity and our design is not sedentary living well this is like a really important point because I don't think I truly thought about the possibility of it looking completely different when you get old like I like just I want you

to really Embrace what Dr Wright is saying imagine a world where mhm the 80 or 90y old who has muscles and is going to the gym yeah is not defying the odds noral they're actually the norm yeah and that's what you're saying that you're like I want you to embrace the idea that we've B bought into this lie that getting old means you have to be frail and what you're here to say is no actually the research is very clear on this your body is designed to build muscle to grow and to move and if

that's what you do whether you're starting for the first time at the age of 70 or you're listening right now and you're 25 and you're like oh this makes a lot of sense I need to do this so that I can live a vibrant life like this is just a part of what I need to be doing it's it's what I am it's my lifestyle it's not a diet it is not a six- week exercise program it is my lifestyle because I think people can get overwhelmed with all the information that's out there what frequency

do I have to get on the vibrating plate how many pounds in my weighted vest I mean can I jump can I jump on a trampoline listen people we get so caught up in the 99% of minutia when we are not even taking the first step if we focused on the 1% that we know is true these things that I keep saying and we detail for you if we focus on that when that is your lifestyle then you can layer on the complicated stuff but I really Ste Mel that we get so caught up in

the data overload that we get so paralyzed we do nothing yes and you're basically saying if you literally just get up out of the chair and you move the legs that you have or you wheel yourself in your wheelchair you are doing what your body is designed to do and your body will thank you by building muscle even if you're in pain listen talk to me about that let's talk about some pain because I am an orthopedic surgeon and people come to me in pain I get get it you don't want to get hurt by

trying something new I get that a lot walking is not something new that's true let's be honest or it hurts when I walk or I don't have the time or listen I've been doing this so long I often say to people you cannot out excuse me I have hurt it all if your knees hurt when you walk on dry land well then let's go to the local Y which has a hot pool and a budget program and let's get in that water and walk right even if we have to walk around our kitchen table until

we can walk outside or we have to get up and down from a chair until we can go to a gym you just have to make the effort because what happens if we don't you will end up frail and old you will be the statistic of somebody who breaks their bone and who dies in early death that's what's coming for you you're right and that is what I'm saying since you're an orthopedic surgeon I would love to have you educate us about joints and Bones yeah what is a joint joints are the mobile parts of

our body they're comprised of at least two bones sometimes multiple bones surrounded by a capsule which is like an inside skin muscles attach around the joint to move it right so if we step back and think of the musculoskeletal system what is that that is muscles bones tendons ligaments fat actually muscle stem cells all of those tissues that we can't sometimes put in Little Boxes they belong in their own houses are actually cousins they are all derived from the same type of cell in the beginning so they all speak a similar language bone we think

of okay there's on either of a joint we think of it as just the skeleton at Halloween right just these structural things they're hanging out that's all they do is structure they're like the strong silent type you never know what they're there until they say something profound in Bone's case it's a fracture the truth of the matter is bone is your body's Master communicator and think about it if we think about how we're formed there is bone from the top of our head to the bottom of our pinky toe why wouldn't we be designed that

bone is not just structural it is releasing proteins hormones osteocalcin is one of them that communicate everywhere so when bones release their hormones I'll give you one example osteocalcin it goes to the brain and it stimulates the release of something in the brain called uh brain derived neurotropic Factor long long word and acronym which means we build neurons after stimulation from the bone we know that people with osteoporosis which means bad bone weak bone have more dementia there is a communication pathway going right it's like mind-blowing bone sends out osteocalcin to muscle it speaks back

to muscle and helps it with metabolizing glucose bone sends out osteocalcin to our pancreas which is where our insulin comes comes from so between talking to our muscle and talking to our pancreas that is glucose equilibrium right it's it helps us not be diabetic if you're a man osteocalcin goes to your testes and helps you make testosterone so this intercommunication of muscle and bone gives a whole new perspective on just this skeleton in the closet that just makes muscle structural well what's interesting about and it's so exciting to hear how passionate you are about this

because you know we're obviously talking about changing the way that you think about aging and understanding that getting older is inevitable feeling older is actually a choice yes and it is a choice that you're making every day based on how you take care of your muscles how you take care of your body and what I love about the way that you're explaining all this is because I don't really think much about my bones yeah who does I don't think about my joints unless they hurt yeah and so in addition to thinking about how you age

is within your control and getting frail is not inevitable yes you actually have an option to live your life in a very different way but there's also immediate benefit because of the way the brains and Bones respond and how it improves your life however I also recognize despite the fact people you can't out excuse me I've heard them all um I realize that it is very difficult for people to invest in a future they can't see and so I learned this concept from the banking industry called temporal disconnect the bankers in this country are trying

to get us to save 10 cents a day so that we have some money to retire on and that is difficult for them I find the same trouble trying to motivate people or have people motivate themselves to invest every day in their Mobility because everything we've talked about if you're 40 you can't imagine what you're going to be like when you're 80 and so why do you care true CU today you're doing your thing so how about feeling amazing today I can tell you for sure Mel that when I hop off a treadmill where I

have done Sprint intervals and not falling off the back of the treadmill or I have added five more pounds to my deadlift oh my God I am such a badass when I do that it's not only for my body it rejuvenates my brain and makes me have hope for the future cuz I'm going to be that cranky 90-year-old lifting my own suitcase to the top of the thing and if and if my old friends can't keep up with me then I'm going to travel with some young Snappers who can keep up with me but if

I want to be like that then uh I want to feel great today so where do you start so like you just mentioned deadlifting you mentioned running on a treadmill neither are things that I do so do does Pilates or yoga count does a hit class count like if you're somebody like me where I work out at home yes if I walk into the hotel gym yeah I don't know what to do like I'll start that little Circuit of machines I'm not quite sure how to position the machine like where do you recommend you start

if if you're thinking you know she's right I do need to move more walking I got it but I keep hearing about strength training and the importance of muscle mass how do you make this simple in a world where it's easy to get overwhelmed so uh I have an acronym that I use to help form the ideas of exercise for midlife people it works for everybody critical decade but I call it facing your future here are the four components we need to work into our life facing your future f a CE face your future number

one flexibility and uh Mobility meaning if we do not move our joints through their full range of motion like an old car sitting in a junkyard we will become stiff because the Natural History meaning what happens in time with our tendons and ligaments is they become Tighter and Tighter tighter that is a natural that is the way nature happens if we don't invest in making it not so Pilates and yoga are amazing for maintaining flexibility mobility of the joints it's also great for core a solid core so that's number one number two aerobic we must

invest in a healthy cardiovascular engine so how do we do that well we grew up in a Time where we were high intensity all the time yes we know now and you know my philosophy on this has changed over the years because I'm a curious evolving person that I want to work at the two extremes meaning most high-intensity interval training and I can name several Brands uh of gyms that do this work you out in a mid range where it's not light enough that you're not going to get hurt and it's not intens enough that

it's going to stimulate real change in your body so these hit classes where you're working in the middle zones of your heart range are a good way to get injured and see me in my office on Mondays so when I prescribe aerobic exercise to people I say walk or slow biking or low heart rate any apparatus works I I say walk but hear me any apparatus works or the ground do that and then we're going to Sprint our guts out a couple times a week sprinting does not mean you're usan bolt on a track sprinting

is a heart rate phenomenon so we're going to work as hard as we can go so that we're almost so working hard we're going to throw up a coup times we literally that sounds absolutely horrible Now list is this is what happens you're going as fast as you can your fast is probably faster than my fast I'm a short person unless somebody's chasing me I'm not running there is that there is that but the concept is low heart rate most of the week so I'm asking you to walk every day yep and then twice a

week after you've done your walk I'm asking you just to go as fast as you can whether it's on a rower an Alpine a a treadmill but here's the kicker it's only 30 seconds you can do anything for 30 seconds so I'm going as fast I choose to do it on a treadmill so I'm just going to give your audience an example for my walking I'm at an incline of four to five okay and a speed of about four so I'm just going along I'm listening to your podcast I'm doing my I'm learning I use

it as a multitask learning time when I am done with that for 45 minutes I take off all the apparatus because I need my brain to concentrate and I hit 11 on the tread the whatever I don't even know how any mouth it's fast as my legs can go and I go for 30 seconds and then I totally turn turn it off and I fully recover 30 seconds with full recovery four times this is what happens it sounds daunting it is not it's only 30 seconds that is going to stimulate more connections between our brain

and our muscles to contract better together that is going to build a big cardiac muscle right so let's stop wasting our time in the middle we can take classes cuz they're fun but unless you get these two things in on the ends in midlife we're not stimulating ourselves enough so that's F flexibility a aerobic C carry a load notice I didn't call it weightlifting although it is weightlifting but you can do it in your house you can pick up the five gallon bucket and Farmers carry across the front yard we need to lift weights we

need to lift heavy in midlife because for women in particular around 45 we enter per menopause where our regular Clic hormones go up go down go up go down become total chaos as our ovaries retire such that by the time we're 50 and our ovaries have completely retired we do not have the stimulus of estrogen on our muscles anymore to stimulate our muscles to grow so that we do not become the one in three women who ends up frail in a nursing home or with a broken hip which I'm happy to give you the dire

statistics on that we must build muscle mass I am all for Pilates for balance and flexibility I am not for anything except learning to lift heavy to build muscle so what if you've never done it there are great online programs we are not without resources these days this might be the time to invest in yourself by investing in an expert you take your car to an expert take yourself to an expert and have someone teach you the proper techniques so that you don't get hurt walk you around the gym so that you have a friendly

face taking you around you don't need years and years of personal training or strength conditioning coaching to learn you need a few lessons and then you can build on that and so once once you're starting to lift weights we want to progressively load to lifting heavy no Mambi pambi pink weights for midlife women we can put down the little weights that in the attractive pastel colors that I know I'm being so patronizing that would lift 30 times love it because we're because there's actually a really important reason around muscle mass can you break down why

building muscle mass is actually important for your health well if we think about this from a purely structural standpoint yes muscle is what will help us get up and down from a chair right want to live alone when or have the opportunity to live alone you have to get up and down from a chair you have to be able to transport yourself to the bathroom you have to be able to lift add dis to the uh microwave but if you want to enjoy your life you need to be able to be strong enough to get

out of your house right so from a very practical standpoint point but muscle like bone are not just structures they are metabolic organs that talk to each other in a community so when a muscle contracts skeletal muscle like your biceps contract it sends out all these communication uh factors one is called irisin it talks to the Bone and helps you lay down more bone it is critical for glucose metabolism which is our ability to process our food right it is critical for the brain it goes to the brain but that's not all muscle releases a

protein when you contract it called cloo clo was the goddess of the thread of life right and it was first described in a journal called nature about 30 years ago the simple Act of Contracting skle muscle causes our muscle to make this protein clo which is the longevity protein and goes to all of our organs and keeps them functioning in a healthy more youthful way and we know from animal studies that mice that can't make clo die old very young so do your muscles behave this way no matter how old you are or what shape

you're in the potential to behave this way let me tell you about another study we did with this protein cloo so if I say to you contract your skeletal muscle it's going to keep you younger and you're like right well we did this study where we measur circulating levels of this protein clo in three groups of people clo the longevity protein I measured it in active people over 70 and I measured it in sedentary people about 35 well not surprising people in midlife who were active had the highest level of longevity protein but you would

think 35 trumps all it does not the active people over 70 produced more cloo longevity protein than 35-year-old sedentary people wow so there is not an age or a skill level when the positive stress of putting that we do with our bodies can't change our health and this is one simple example through a protein called clo so Dr wght you've talked about flexibility aerobics you've talked about care in which was what weightlifting carrying a load is weightlifting carrying a load what's e Oh e e is equilibrium and foot speed I'm so glad you brought us

back to that equilibrium means can we balance every year from about 20 the neuromuscular Pathways that connect our brain to our muscles can degrade and that's why you reach over for something and fall over right or trip and can't catch yourself so in every exercise program I prescribe we not only have flexibility and Mobility aerobic carrying a load but I teach people foot speed meaning we're in my little we're in our I my office is in a a giant performance center and we're teaching people to rapidly move their feet because this is what I do

I come into my office I throw my work bag next to my desk and if I'm not thinking when I get up from my desk I get up too soon and I will catch my foot on my bag well if I I didn't have the foot speed to hop over my bag I would land flat on my face Fallen we break when we fall so in my book we can build all the muscle we want but if we have no balance and can't stay upright we can still break and so I teach people that and

you know something simple to regain balance that I ask people to do is brush their teeth on one foot like in tree pose because that's one foot it's usually on a carpet or a bath mat you're moving your body so if you alternate legs every day you will regain the core strength the muscle strength to stay upright with a little bit of imbalance so Dr Wright you just mentioned that you have this exercise routine that you prescribe yeah what is it on a weekly basis okay we need to be spending at least three hours a

week walking okay broken up into 45 minute sessions so put on your face podcast go learn all week right so that's four go for a walk four times at least four times a week right at a Brisk Pace not so fast that you're out of breath but not so slow that you can solve world peace in your conversation a minimum of twice a week minimum of twice a week we must learn to lift heavy and listen how heavy yeah I know I don't expect you to power lift right out the door but what I do

expect you to do is learn to lift your own body weight every woman should be able to do 11 push-ups regular push-ups on the knees okay no oh my God but listen you can build up to that I used to teach classes at uh Pittsburgh called start and I did it for nine years my starters started out with 51% body fat they could not hold a plank and literally couldn't walk around the track over a 3-month period we met with them twice a week we did variety of weightbearing exercises they not only completed a 3.2

M walk run which was our goal they could hold a plank for 2 minutes wow I know so 11 push-ups start on our knees but we got to be able to get to 11 push-ups able to get up upper body strength is critical for women got it so we've got walking four times a week at a bris Pace we have 11 push-ups you got to be able to lift your body weight we have to start by learning to lift our body weight and progress until we can lift heavy and what lift heavy is defined as

that is the weight in an upper body Push Pull so something like a bench press something like a pullup lower body push pull something like a squat something like a deadlift heavy means what you can lift four to six times to keep it simple for my people I'm like four times which we want to lift to to fatigue listen you don't get there overnight if we're starting at at at just body weight it may take you six months maybe nine to learn the technique and to work up but it is so worth it and listen

I have plenty of examples of women starting in their 60s there's no age limit on this so heavy is an individual thing and it just is something we work towards so walking lifting at least twice a week twice a week when you're comfortable with walking I want you to get your heart rate up really high and you had a very simple way of doing that 30 seconds complete recovery it takes me my example is I can get my heart rate up to about 186 and then I two or three minutes I completely recover it's down

to 130 140 um and four times you do that four times and then that's it and then I work on balance every day when I brush my teeth and foot speed you can jump around you can skip rope but that's something else bones require impact you know I've heard a lot of people say that running's bad for your joints that weightlifting is bad for your joint what what as a orthopedic surgeon what's your opinion about this like it's bad for your joints what does that mean well that comes from the knowledge that on the end

of every bone like for instance I don't know if we can see this on the end of this bone yeah you're hold why do you this what the hell you're hold I brought I brought you like a dinosaur I it kind of is except it's a it's a femur it's the the longest bone in your body it goes from your hip to your knee okay right and so when people break their hip this is what we're breaking so if your Aunt Mary fell down and broke her hip this is the bone that she's breaking okay

but if we're talking about this question you ask about why people think that running and exercising and lifting is bad for your joints it's it comes from the knowledge that you know when I had a stem cell and we wanted to damage cartilage which is the smoother than ice glistening end of a bone all we really had to do is drop a marble on it as it's very pressure sensitive that being said our joints themselves require Mobility to be healthy because the way we feed our joints is through the pressure of of the fluid in

the joints it's like so it's almost like a rubber if you've ever seen an old rubber band that gets brittle that's like a tendon that gets brittle right so like stretching the rubber band actually keeps it healthy it does moving muscle moving joints uh lubricating cartilage with Mobility keeps everything healthy one thing that I want to um just reflect on yeah because I think it's a very empowering thing to consider that we have gotten to a point in evolution or in history where so many of us are not taking care of ourselves because we're optimizing

for working more or being at school more or being online more that we're not spending time doing the things that our bodies are designed to do and when I listen to you talk about the medicine of Mobility or that movement is medicine and then I hear you as an orthopedic surgeon and a renowned expert in longevity and in Aging in a way that is vital and joyful and powerful and strong and that that's an option for all of us uhuh what I also am hearing is that so many of us buy into the lie that

getting frail and slowing down is inevitable yeah and then you'll take a pill and then the pill is meant to address symptoms that you feel and what I think is very exciting is is putting the power back in our hands and as you're listening to Dr Wright she's basically saying your body is actually designed in this extraordinary glorious way to work for you to make you feel better to build muscle to help you live a full and amazing life and if you really just consider all the science that you're sharing and the common sense that

we'd be built like a mushroom if we were meant to say yeah and that your biggest muscles are from the belly button down and you've got legs to move them or if you're in a wheelchair and you can't move like you got arms to roll yourself absolutely that when you work with the intelligent design The intelligent design works with you oh my gosh I couldn't have said it better and so to me that's a very inspiring thing to be told you're not broken you're just not using your body the way it was designed and if

everything aches and you feel like okay I've got all this pain that this is something you can overcome so if the person listening is thinking okay I I get this like this is exciting and I do have a lot of joint pain yeah I do have arthritis yes what do I do where do I start let's talk about arthritis and I'm going to give you an example from yesterday of a of a girlfriend of mine in link Nona who was a professional tennis player but it could be anybody it doesn't have to be a professional

but through the pounding that she did over her life she she did wear out her cartilage and so I see this vibrant woman at the peak of her career in what exactly what you're saying she has knee pain and arthritis and she's not even at as old as us so I could have taken a purely medical route with her I could have said okay I'm going to shoot you up with steroids every few weeks which I don't do but I mean just I've choose not to treat my patients with that remedy only I could have

said okay when you're ready for a total joint let me know but knowing that the body will respond with strength to the positive stimuli we cut out all the inflammatory foods in her life because pain is an inflammatory process and if we want to be in less pain then we have to quit junky our diet primary of which is the added sugar that the American food system has to the tuna 16 pounds if I remember correctly of added sugar a month that we don't even know does that mean you don't put sugar in your coffee

I don't but no no no but what does it mean when you say I cut out sugar because I'm like what the hell does that even mean does it mean so I'm not anti- carb I'm not saying everybody only has to eat protein I'm saying if when you eat carbs your body responds in a least inflammatory Way by eating fiber at and complex carbs so this morning here in this studio I had eggs which is protein and some of the most gorgeous complex carb multi-grain sprouted this in that bread that just came from your local

place which is so much slower digesting full of fiber than a piece of white bread or an English muffin that's going to spike my sugar and it's going to make me inflamed all day long got it so as a doctor when you hear somebody talking about joint pain arthritis chronic pain you go inflammation obviously there are those conditions that are bone related from pounding the bones over years you get Artis at any age but simply changing the way that you eat can go be a big change so and when I say just to clarify that

question added sugar turn over any label on a packaged food it's going to say six grams of added sugar 10 15 gram what why so anyway so number one let's anti-inflam our diet and that's what I told her to do we really focused on feeding the muscle I was going to ask her to build with protein and fiber right so that was number one number two people are always interested when they come into me with arthritis sometimes we are in pain in our joints because our joints are pounding together because we don't have enough muscle

surrounding our joints to act as shock absorbers so every step is a pounding loud motion instead of engaging our butt core and hips our our muscles on the front and back of our legs to shock absorb every step so the second thing I did for her was to get her back to lifting well that's counterintuitive because if you have joint pain the last thing you think you should do is actually go to the gym or build muscle but it makes a lot of sense because so many women in particular are so focused on being thin

yes that often times that means you're trying to be thin or Slender at the expense of building muscle and that then makes you weaker so do you know I think women want to be slim so they look good in their clothes right yes I do I know I I know me too but I don't want to be slim I want to be lean be and do you know what nature Spanx is no muscle so if you have your same size four size six whatever your people are wearing 8 10 12 whatever but I don't care

what the number is and we're thin we could be 40% fat and thin and you still got this bulgy stuff coming out the side of your bra but if you are lean you are spaned up without having to put on all that elastic so anyway this just my funny way of saying muscle is muscle is more than you know it can be cosmetic sure so the for this woman we're talking about her arthritis we anti-inflam her diet we fed her muscle with protein we got her lifting again so her joints aren't pounding I put her

in a pool we're in Florida but everywhere in the country there's indoor not that expensive pools and she does her mobility in a pool sh several days a week she's just there moving all her joints she was describing to me she's lunging she's high kneeing but doing that getting the mobility in every joint in her body is without pounding and you know she was in the hall yesterday showing me how she's like V I haven't been able to lift my knee up to my chest in years and there she was balancing on one so listen

that is the whole person approach to arthritis not just I'm going to stick some cortisone in you and hope for the best when we do does cortisone work oh you know what because like tons of people just go get their cortisone shot and I I'm not saying that in a judgy way I'm just saying No it's it's it's a pretty standard thing and it works for a couple weeks but it solves no problem it is not get at the root cause it it decreases inflammation in the moment but it doesn't make you strong it doesn't

anti-inflam you research shows cortisone lasts about 3 weeks that is not enough because you can't give it every 3 weeks I I mean I I don't not medicalize arthritis and joint pain I give people their own biology back I use something miraculous called platelet rich plasma which takes blood out of your own arm it's your blood it's you we spin off 10 billion of the platelets blood separates in a centrifuge spinning by weight and I pull off the platelet portion we have great research and multiple studies that show you can profoundly decrease inflammation by giving

you back your own platelets because they're not just little sacks that make you stop bleeding but they are sacks of your own growth factors and so when I want to treat someone in a natural whole way I give them back what their body is already making to heal themselves and I would imagine those platelets are better if you're following some of the advice you've been telling us all day absolutely absolutely could you speak directly to the person who's been listening to you Dr Wright and thinking I haven't taken care of myself like my entire life

I mean is it too late for me I would love for you to just talk directly to them you know what I think sometimes when enough time has passed you can end up feeling pretty hopeless I mean maybe you don't even you don't even know how the extra 50 pounds creeped up because no one no one sets out as a goal in life to be immobile and to feel terrible and to be in pain all the time or have to have three closets of different size clo that is nobody's goal but I completely understand how

time and circumstances can creep up on you especially listen uh I'm a midlife woman I went through menopause I gained the 30 lbs that I then had to get control of and reverse and do all the hard things it took to get back to feeling like myself again listening nothing is free but if you believe anything I've said today is that you know just believe me on Blind Faith that your body will respond just right now get up put on your headphones and go for a walk even if it's around your kitchen table if you're

feeling like that like it's just too late for me I'm whatever age old it's just too late take the first step and do that today and tomorrow and if you're worried about the work you have to do at home listen there is no such thing as dishes police if you get done with your dinner and you push back and you're like I'm going to go invest in myself I promise nobody's going to come to your house and arrest you for leaving the dishes on the table you are more important than the menial tasks that you

prioritize over your own health so if you're just starting out and you're like yeah I want to do something just start by going back to your basic skill and taking a walk every day for seven days I don't care how long it is once you've done something for 7 days it's a streak and you don't want to break your streak you've done it for seven days right what if you're traveling well you know you're going to sit there for 2 hours walk around these giant terminals in the airport just push that suitcase that counts well

you've done an incredible job Dr right like really connecting the dots from this being a directive to lose weight oh or to look better to a just treasure that's inside your body that is waiting for you to activate it and I think you know particularly for so many people that listen to this show and are at stages in their life where they're either consumed by school yeah or they're consumed by caregiving or they are going through a major change in their life or their career or you know what's happening in their family that it is

so easy to find yourself in these phases of your life that can last years where you just let yourself go M and simply being reminded that your body is designed no matter how young or old you are no matter how out of shape or far gone you are or how much pain you may be in your body is actually designed to move yeah it is designed to respond to everything that you're prescribing to your patients and explaining to us and that it's something that even just adding a Walkin every day right now will make a

big difference so if the person listening takes just one action today Dr Wright based on absolutely everything that you have taught us what is the most important thing to do so you know what Mel if there are 300 million people in this country and we know that 51% of them are women if we share this with 31 million women and they share this with five of their best friends we will save the lives of 50% of people in this whole country and everybody they love I absolutely agree with you and so as you're listening to

this I want you to take the time and think of five women in your life yeah I don't care how old they are I don't care how young they are share doctor rights information with them share this conversation with them it is something that you can do that could absolutely change the trajectory of their life what are your parting words I think we've had a lot of instructions today and a lot of things people can take Little Steps up but here's what's not going to happen if this if what I'm going to say next doesn't

occur you can read anything you want you can listen to me talk all day and give you instructions but until you believe that you are worth the daily investment in your health the nothing else matters you will not take care of yourself until you believe that you are worth it and so if I could change one thing from people like you who are experts at helping people believe in themselves I want people to believe in love of themselves because self-care is really loving yourself to take care of yourself so if nothing else please know that

you are worth the daily investment in your health thank you thank you thank you Dr Wright I love how you framed all this I love how many people are going to share this I appreciate the heart and what I deeply appreciate about you and the work that you're doing and what you did today for me and the person listening is that you actually gave us a achievable road map to follow so that aging is inevitable but being frail and broken and weak and putting yourself last isn't correct and so thank you thank you thank you

for everything oh it's my pleasure oh my gosh and I also want to thank you thank you for taking the time to listen to something that will change your life for the better thank you for taking the time to share this with everybody in your life that you're worried about or that you would wish that they would take better care of themselves I think this is life-changing information and in case no one else tells you I wanted to be sure to tell you that I love you I believe in you I believe in your ability

to take Dr Wright's advice and get moving I believe in your ability to follow the things that she suggested today even if it's just take me on a walk start listening to this podcast on a walk get moving again and I think you will be startled by how your body is actually designed that muscle and movement or medicine it is designed to feel better and when you feel better you're going to do do better all righty I will see you in a few days I'll be waiting to welcome you in to the very next episode

the second you hit play I'll see you there you're definitely going to love this one and I'm going to be waiting to welcome you into it the moment you hit play I'll see you there